warm-up
450m run
then…
3 knee jump squats
4 inch worms
5 putting on your pants
WOD
EMOM 10
3 thrusters
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Westside
Dynamic Effort Upper
-Bench Press
2 sets x 20 reps (155lbs/105lbs)
-Outlaw Wide Bench
1 set x 3 reps
-Double Pause
2 sets x 2 reps
-Close Grip Bench
3 sets x 3 reps
-Laying Extensions
3 sets x 5 reps
-ABS
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